Women Should Lift Heavy: How to Progress?

Can You Drink Alcohol & Still Lose Weight?

In this episode, Sam discusses the relationship between alcohol consumption and weight loss/weight gain.  She talks about her views on alcohol and also what the research shows on the difference of moderate and excessive drinking on metabolism, sleep quality, and eating habits. References Suter PM. Is alcohol consumption a risk factor for weight gain and obesity? Crit Rev Clin Lab Sci. 2005;42(3):197-227. doi:10.1080/10408360591002167. Schrieks IC, Stafleu A, Griffioen-Roose S, et al. Moderate alcohol consumption stimulates food intake and food reward of savoury foods. Appetite. 2015;89:77-83. doi:10.1016/j.appet.2015.01.017. Tappy L. Thermic effect of food and sympathetic nervous system activity in humans. Reprod Nutr Dev. 1996;36(4):391-397. doi:10.1051/rnd:19960405. Yeomans MR. Alcohol, appetite and energy balance: is alcohol intake a risk factor for obesity? Physiol Behav. 2010;100(1):82-89. doi:10.1016/j.physbeh.2010.01.012. Follow Sam on IG at @fitfam_bysam Learn more about the Fitfam at www.fitfambysam.com

Women Should Lift Heavy: How to Progress?

In today's episode, Sam debunks some myths about women lifting heavy weights, and discusses all of the benefits of lifting heavy. She also outlines proper techniques and how to progressively overload your workouts to get the most bang for your buck.  Follow Sam on IG at @fitfam_bysam Learn more about the Fitfam at www.fitfambysam.com

How To Track Macros

In today's episode, Sam talks about what the heck macros are, the steps involved to learn how to track macros like a pro, and how tracking macros can help you achieve weight loss and ultimately change your life.    Follow Sam on IG at @fitfam_bysam Learn more about the Fitfam at www.fitfambysam.com

How Quick Can You Get Your Dream Body

In today's episode, Sam discusses what she calls the different seasons of fitness.  She explains what fat loss, maintenance, and a bulking phase are and what it looks like spending time in each phase or season.  She talks about how to properly cycle through these seasons and how long it will take you to achieve the body of your dreams. Follow Sam on IG at @fitfam_bysam Learn more about the Fitfam at www.fitfambysam.com

How to Handle Food and Exercise on Vacation

In this episode, Sam discusses strategies to help you feel your best on vacation while also still being able to enjoy your time.  Because as always it's important to find that balance in life.  Follow Sam on IG at @fitfam_bysam Learn more about the Fitfam at www.fitfambysam.com